There is no better addition to your recipe arsenal than homemade bone broth. It’s a nutrient-dense addition to a vast number of other recipes, can be used as a cooking/sautéing liquid, and can be consumed on its own as a coffee or tea replacement. Needless to say, it’s versatile, and in the case of the recipe we’re sharing today—which happens to be Mountain Trek’s very own nutritionist’s recipe—deliciously savory. Compliments of Jenn Keirstead, a Registered Holistic Nutritionist and Mountain Trek’s nutritionist of 15+ years, this recipe is packed with so many benefits, including:

• A highly absorbable source of vitamins + minerals: calcium, magnesium, potassium, and phosphorus, Vitamin A, K2, and minerals like zinc, iron, boron, manganese + selenium.
• Packed with glucosamine + chondroitin; natural compounds found in connective tissue which supports joint health.
• Collagen, and lots of it! This turns into gelatin that, when cooked, yields several important amino acids, which are a protein (e.g. building block).
• Helps maintain digestive health. Bone broth is not only easy to digest, but it may also help in the digestion of other foods. Gelatin binds to the water in your digestive tract, helping food move through your gut easier. It is also believed to help with a condition called “leaky gut” and other inflammatory bowel diseases.
• Loaded with amino acids glycine and arginine, which have strong anti-inflammatory effects; targeting cancer cells and all areas of internal inflammation.

Equipment Needed

• Stockpot– at least one large 8 quart stockpot. Or, a large crockpot/slow cooker.
• Roasting Pans– for the best possible beef bone broth, you need to roast the bones before you boil them.
• Wire mesh strainer– to strain the delicious broth from the bones and vegetables.

Ingredients

Note: organic is key, so you are pulling out as high of quality nutrients as possible.

• Grass-fed beef bones, or chicken bones*. NOTES:
  • Knuckles, joints, and marrow bones are best. If you’re unsure, ask your local butcher for the best broth bones and then request that they cut them in half
  • For added flavor incorporate meaty bones, and short ribs.
    
  • But as high of quality as you are willing to go.
• 6 carrots
• 4 stalks celery
• 2 bay leaves
• 2 Tbsp apple cider vinegar
  

*Use an entire organic chicken carcass. After you roast the chicken, and enjoy the meat, use ALL the leftover bones, skin + any fat from cooking. Follow the same method below – except no pre roasting of bones needed.

Instructions:

1. Preheat oven to 450F and prepare two roasting pans.
2. Transfer the beef bones and vegetables to the roasting pans. Don’t pile them all on top of each other. Roast for 30 minutes before gently tossing the bones and vegetables, and roasting for an additional 15-30 minutes more.
3. Transfer the bones and vegetables to the stock pots and scrape up any remaining bits and juices remaining in the roasting pan using a metal spatula and a little water, if needed (don’t worry, all those brown bits add goodness and FLAVOR!).
4. Fill pot with approximately 10-12 cups water, or until bones and vegetables are fully submerged. Cover the pot and bring to low boil.
5. Reduce heat to low and simmer, with the lid slightly ajar, skimming any foam, occasionally. Simmer for at least 12 hours, ideally 24 hours (do not leave the stove running overnight. Simply cool and store in the refrigerator and continue to simmer the next day). Add more water if needed to make sure bones and vegetables remain fully submerged.
6. Once the bones and vegetables have simmered and your broth is ready, you will need to strain the broth through a fine mesh strainer.
7. Set the broth aside to cool. Pro Tip: Don’t forget about the meat on the bones! Whether you eat the remaining meat in a bowl of soup or in salads, I can almost guarantee that there is a TON of delicious nibbles waiting to be picked from the bones. Don’t let it go to waste! Now, you can discard the meat-free bones and compost the vegetables without guilt.
8. Transfer broth to the refrigerator and allow broth to cool fully. The result will be a hard, thick layer of fat and a bottom liquid layer that looks like gelatinous brown jello. Pro Tip: Do not discard the top fat layer. It will melt together with the broth when heated and adds serious nutrients and flavor, as well as supporting brain health, immune system function, and hormone balance.
9. Store your bone broth: Bone broth stores well in the refrigerator for approximately 5 days. If you make a large batch, freeze smaller batches in the freezer for up to 6 months (it reheats perfectly!).

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Named for the invigorating, fresh, and health-inspiring lake which our British Columbia lodge overlooks, this healthy dinner bowl shares the same attributes. The Kootenay Bowl with Herbed Tofu recipe makes a great lunch, but treat the tofu as a cutlet and this recipe becomes a satisfying dinner packed full of protein and nutrients. Guests absolutely love the crunch of the vegetables with the smooth, creamy sauce. To make this bowl even more filling, add cooked quinoa or whole grain brown rice to the bottom of your bowl.

Serves 4.

Ingredients (Serves 4)

Tofu:

• 2 cups tofu, cubed
• 1 tsp Braggs liquid aminos
• 1 tsp olive oil
• 2 tsp fine, dried herbs, such as thyme, oregano, rosemary and/or basil

Bowl:

• 1 cups beets, grated
• 1 cups carrots, grated
• 1 cups almonds, toasted
• 2 cups spinach leaves
• 3/4 cup sunflower sprouts or sprout of your choice

Dressing:

• 1 cup nutritional yeast flakes
• 3/4 cup water
• 1/4 cup Braggs liquid aminos
• 1/2 cup apple cider vinegar
• 2 tbsp tahini paste
• 2 tbs almond butter
• 2 tbs fresh ginger
• 2 cloves garlic, crushed
• 1/2 cups olive oil

Method:

• Sauté tofu cubes in a skillet with the oil and liquid aminos, and coat with the herbs when nearly done. If you like heat, add a pinch of dried, ground chilies.
• Combine nutritional yeast flakes, water, Braggs liquid aminos, apple cider vinegar, tahini, almond butter, ginger, and crushed garlic in blender to prepare the dressing. Add oil in a steady stream while blending. (You will have leftover dressing to use again)
• Assemble 4 bowls, starting with spinach leaves and topping with beets, carrots, almonds, sunflower sprouts, and sautéed tofu cubes.
• Drizzle bowls with warmed dressing and enjoy!